Bubbles Grounding Practice For When You Feel Overwhelmed

This short 4-minute practice guides you back to yourself when parts of you feel scattered or distant. You'll be gently led through a centering exercise that helps you gather the pieces of yourself that aren't quite present in this moment. Whether you're feeling fragmented, overwhelmed, or simply disconnected, this practice offers a calm refuge to return to your center. Use this resource whenever you need to find your way back to wholeness and presence.

Music: Calm Energy Meditation 888hz Peaceful by Universe_Bella

Transcript

Coming to find a comfortable position,

Either sitting or standing,

Allowing the shoulders to relax,

Becoming aware of your body and imagining that all of the pieces of yourself that are not here at the moment are like bubbles floating around somewhere in time and space.

They might be thoughts about something that happened yesterday or thoughts of what might happen in the future,

Parts of yourselves that you haven't given much attention or awareness.

And all of these little bubbles that are floating around elsewhere in time and space,

We're going to invite back into our body now.

Starting to breathe in and out through the nose,

Nice deep inhalations and exhalations.

And with each inhalation,

Imagining that your breath is gently drawing those bubbles back towards your body.

So each inhalation draws them closer,

Draws them back into this present moment,

Draws them back inside of you.

And then letting each exhalation invite those bubbles to settle down in the belly and to come back and be connected with you in this moment.

Continuing to work with your breath as you visualize that,

Breathing the bubbles back in towards you and exhaling to let them settle in the lower belly.

Without any judgment of what any of these parts are or what any of the thoughts or pieces of you are floating around in these bubbles,

Just allowing them all to come back and be with you right here and now.

Inhaling to draw those bubbles back towards you,

Exhaling to let them settle in the lower belly.

Taking a couple more rounds,

Working with your own breath.

Now allowing the breath to settle,

The body to settle,

Just standing here for a moment in complete awareness of how it feels in your body right now.

How it feels to be reintegrated,

Reconnected with yourself.

And slowly beginning to move the fingers and the toes.

You would like to take a nice big stretch up overhead as you inhale deeply.

And as you exhale,

Just releasing the arms and gently opening the eyes and coming back into your space,

Fully present and fully integrated.